Clean Eating Jump Start Guide - Focus on the Family

Clean Eating Challenge

Jump Start Guide

See the impact eating clean can have

on your life with 7 days of Clean Eating.

Inside this GUIDE

* Clean Eating Overview

* Weekly Eating Outline Template

* 7 Clean Eating Breakfast Recipes

* 7 Clean Eating Lunch Recipes

* 7 Clean Eating Dinner Recipes

Take the Challenge

Creating healthy habits is always better than setting another goal.

Here is how to get started:

1. Commit to eat clean for 7 days

2. Share the challenge with your friends on Facebook. Click to share!

3. Simplify Clean Eating with an eMeals¡¯ subscription

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Clean Eating Overview

Three reasons to eat clean

1. Help control your weight - A diet high in ?ber from fruits, vegetables, whole grains

and beans can help you feel full longer while eating fewer calories.

2. Reduce your risk of chronic diseases - Low in fat, saturated fat, sodium and sugar, a

clean eating lifestyle can reduce your risk of the top three leading causes of death in

the US ¨C heart disease, cancer and stroke, as well as diabetes and obesity.

3. Ensure that you feel your best every day - A balance of whole grains, protein, and

?ber helps you stay energized throughout the day and sleep better at night. Eating

plenty of fruits and vegetables means you¡¯ll get more of the vitamins and minerals you

need to help maintain a strong immune system and ward o? illnesses.

What is it?

Clean Eating is a lifestyle based on the goal to remove all processed foods from your

diet. The lifestyle mostly consists of eating fresh vegetables and fruits, whole grains and

lean proteins.

What can I eat or not eat?

Allowed

* Fresh Fruits and Vegetables

* Whole Grain Pasta and Wheat

* Lean Protein, Healthy Fats

* Organic or Grass Fed Products

* Limited Dairy Products

Not Allowed

* White - Flour, Rice, Sugar

* Processed and Re?ned Products

* Preservatives, Fast Food, Alcohol

DAIRY &

HEALTHY FATS

WHOLE

GRAINS

LEAN

MEATS

VEGETABLES

BEANS

& LEGUMES

FRUITS

WATER

Clean Eating Food Pyramid

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Sunday

Saturday

Friday

Thursday Wednesday Tuesday

Monday

Clean Eating Jump Start Guide

Weekly Eating Outline

Breakfast

Lunch

Dinner

Breakfast

Lunch

Dinner

Breakfast

Lunch

Dinner

Breakfast

Lunch

Dinner

Breakfast

Lunch

Dinner

Breakfast

Lunch

Dinner

Breakfast

Lunch

Dinner

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Clean Eating Jump Start Guide

Seven Breakfast Ideas

Recipe

Raspberry

Oatmeal

Pancakes

Breakfast

Bowls w/

Poached

Eggs

Turkey

Sausage

Breakfast

Burritos

Red

Pepper

Breakfast

Pitas

Ingredients

Instructions

1? cups all-purpose ?our

? cup whole wheat ?our

? cup old-fashioned oats

2 teaspoons baking powder

? teaspoon baking soda

? teaspoon salt

2 cups nonfat buttermilk

3 tablespoons butter,

melted and cooled

? cup honey, divided

1 large egg, lightly beaten

1 pint raspberries, cut in half

Whisk together all-purpose ?our, whole wheat

?our, oats, baking powder, baking soda and salt

in a large bowl. Whisk together buttermilk,

melted butter, 2 tablespoons honey and egg in

a medium bowl. Add buttermilk mixture to ?our

mixture, stirring just until moistened. Heat a

nonstick griddle or large nonstick skillet coated

with cooking spray over medium heat. Pour

about ? cup batter for each pancake onto hot

skillet; sprinkle with 4 to 6 raspberry halves.

Cook 3 minutes or until tops are covered with

bubbles; turn and cook other side. Repeat with

remaining batter and berries. Top with any

remaining berries, and drizzle with remaining 2

tablespoons honey.

4 slices center-cut bacon

6 cups sliced turnip greens

? cup sliced green onions

15 oz can black-eyed peas,

drained and rinsed

? teaspoon pepper

? teaspoon salt

1 tablespoon white vinegar

4 large eggs

Cook bacon in a large nonstick skillet over

medium heat 6 minutes or until crisp. Remove

bacon, reserving drippings in skillet. Crumble

bacon, and set asideAdd greens to skillet; cook 3

minutes or until wilted, stirring often. Add green

onions, and cook 2 minutes or until tender. Stir

in black-eyed peas, pepper and salt. Spoon

mixture into 4 bowls; cover and keep warm. In a

medium saucepan, combine white vinegar and 3

cups water; bring to a simmer over medium-high

heat. Add eggs to simmering water; cook 1 to 2

minutes or until egg whites are set and yolks are

to desired degree of doneness. Remove eggs with

a slotted spoon, placing one egg on each bowl of

greens. Sprinkle eggs with salt and pepper to taste.

? lb ground turkey breakfast sausage

4 large eggs, beaten

? cup shredded Monterey Jack cheese

4 (8-inch) whole wheat tortillas

? cup salsa

6 large eggs

? teaspoon salt, ? teaspoon pepper

1 ? teaspoons olive oil

4 whole wheat mini pitas, cut in half

16 oz jar roasted red peppers

, drained and sliced

? cup crumbled feta cheese

2 cups spring mix

Cook sausage in a large nonstick skillet over

medium heat 6 minutes or until browned, stirring

to crumble. Drain sausage on a paper towel-lined

plate, reserving 1 tablespoon drippings in pan.

Add eggs to drippings in skillet; cook over medium

heat, without stirring, 2 minutes or until eggs begin

to set on bottom. Flip and cook 2 minutes or until

eggs are set; remove from heat. Sprinkle 2

tablespoons cheese in the center of each tortilla

Top evenly with sausage, egg and salsa; roll up

Cut each burrito in half to serve.

Whisk eggs, salt and pepper in a medium bowl.

Heat oil in a medium nonstick skillet over medium

heat. Add eggs to skillet; cook, without stirring,

until eggs begin to set on bottom. Cook, stirring

constantly, until eggs are thickened and set. Fill

pita halves evenly with eggs, peppers, feta cheese

and spring mix.

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Clean Eating Jump Start Guide

Seven Breakfast Ideas

Recipe

Winter

Fruit

Salad

Ingredients

1 navel orange

1 grapefruit, or pink or

red grapefruit

1 blood orange

2 mandarin oranges

1 ugli fruit (or sub grapefruit)

4 kumquats, cut in half lengthwise

and thinly sliced

2 tablespoons chopped fresh mint

Instructions

Using a knife, or by hand, remove peels from navel

orange, grapefruit, blood orange and mandarin

oranges. Divide into sections, and chop into

bite-size pieces. Cut away peel from ugli fruit.

Using a small paring knife, remove fruit segments.

Add ugli fruit segments to citrus fruit. Add

kumquats and mint, tossing to combine. Chill 15

minutes before serving.

Mango

Orange

Breakfast

Smoothie

2 cups frozen mango chunks

1 ? cups low-fat vanilla Greek yogurt

1 ? cups 100% orange juice

1 ? cups crushed or cubed ice

Combine mango chunks, yogurt, juice and ice in

a blender. Cover and pulse until smooth,

scraping down sides as needed.

Quinoa w/

Fresh

Berries &

Almonds

1 cup uncooked quinoa

2 cups low-fat milk

1 cup sliced strawberries

1 cup blueberries

? cup sliced almonds, toasted

4 teaspoons honey (optional)

Cook quinoa according to package directions.

Heat milk in a small saucepan over medium heat

4 minutes or until warm. Divide quinoa evenly

among 4 bowls; pour warm milk over quinoa.

Top with strawberries, blueberries and almonds.

Drizzle each serving with 1 teaspoon honey,

if desired

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